Thursday Recipes

Today's yummy offerings include Parmesan Chicken Topped with Spinach and Almonds and Lemon Chiffon Pie. Enjoy!

PORK AND ZUCCHINI STEW

Recipe Yield: Yield: 6 servings.

Source: NPB

Recipe and image appear courtesy of the National Pork Board.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pork-and-zucchini-stew.

Ingredients

3 boneless pork chops, cut into 3/4-inch cubes

3 tablespoons flour

1/2 teaspoon garlic salt

1/2 teaspoon pepper

1 tablespoon vegetable oil

1 medium onion, chopped

1 green pepper, chopped

4 cups fresh mushrooms, sliced

2 14 1/2-oz cans stewed tomatoes, undrained

2 medium zucchini, halved lengthwise & sliced 1/2-inch thick

2 teaspoons dried basil, crushed

1 teaspoon dried oregano, crushed

1/3 cup Parmesan cheese, grated

Directions

In a plastic or paper bag combine flour, garlic salt and pepper.

Add pork cubes; shake until coated with flour mixture. Set aside.

In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.

Add pork, cook and stir for 2-3 minutes or until browned.

Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.

Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.

Nutritional Information Per Serving: Calories: 204; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 557 mg;Cholesterol: 31 mg; Protein: 17 g; Carbohydrates: 20 g

PORK AND TOFU STIR-FRY

Recipe Yield: Servings: 4

View this online at http://diabeticgourmet.com/recipes/html/256.shtml.

Ingredients

1/2 pound lean pork boneless loin or leg

1 teaspoon cornstarch

1 teaspoon low-sodium soy sauce

1 cup Chinese pea pods (about 3-1/2 ounces)

2 teaspoons vegetable oil

1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger

1 clove garlic, finely chopped

1 cup sliced fresh mushrooms (about 3 ounces)

1/4 cup sliced green onions (with tops)

2 teaspoons oyster sauce

1 teaspoon low-sodium soy sauce

5 ounces firm tofu, cut into 1/2-inch cubes

Directions

Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.

Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.

Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 130 mg; Cholesterol: 35 mg; Protein: 15 g; Carbohydrates: 7 g

Diabetic Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables

LEMON CHIFFON PIE

Recipe Yield: Servings: 8

View this online at http://diabeticgourmet.com/recipes/html/157.shtml.

Ingredients

3 tbsp margarine

3 tbsp sugar

3/4 cup graham wafer crumbs

1/2 tsp lemon peel, grated

1/4 tsp cinnamon

1/8 tsp salt

1/4 tsp nutmeg

1/4 cup lemon juice

1/8 tsp allspice

1/2 cup sweetener equivalent to sugar

1 tbsp unflavored gelatin (1 pkg)

1/3 cup powdered skim milk

1/2 cup water

1/3 cup ice water

2 eggs, separated

1 tbsp lemon juice

Directions

Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.

In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.

Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.

Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch/Bread, 1 Fat

MARINATED ARTICHOKE APPETIZERS

Yield: 24 appetizers

Serving Size: 1 appetizer

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourment.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/776.shtml

Ingredients

24 marinated artichoke quarters, drained

24 cherry or grape tomatoes

8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes

Directions

Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g

Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable

SPINACH VEGETABLE KUGEL

The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6

Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml

Ingredients

10 oz. package (300g) fresh spinach

2 onions, chopped

1 stalk celery, chopped

1 red pepper, chopped

3 carrots, grated

1 cup mushrooms, chopped

1 tablespoon olive oil

2 eggs plus 2 whites (or 3 eggs)

3/4 teaspoon salt

1/4 teaspoon each pepper and garlic powder

1/2 teaspoon dried basil

1/4 cup matzo meal

Directions

Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.

Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).

Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.

Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g

Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Recipe Yield: Yield: 4 servings

Source: Hellmann's

View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g